3 Impressive Health Benefits of Gooseberries

3 Impressive Health Benefits of Gooseberries

Gooseberries are small, nutritious fruits that offer many health benefits.

The European and American varieties — Ribes uva-crispa and Ribes hirtellum, respectively — are the most common types. Both are closely related to black, red, and white currants (1).

The fruits of the gooseberry bush are small, weighing around 0.1–0.2 ounces (3–6 grams) each. They vary in color and can be green, yellow-white, pink, red, or dark purple. Their flavor ranges from tart to sweet (1).

Here are 8 reasons why gooseberries are a great addition to a healthy diet.

1. Highly nutritious
Gooseberries are low in calories and fat, yet packed with nutrients.

Just 1 cup (150 grams) of gooseberries contains (2, 3):

Calories: 66
Protein: 1 gram
Fat: less than 1 gram
Carbs: 15 grams
Fiber: 7 grams
Vitamin C: 46% of the Daily Value (DV)
Vitamin B5: 9% of the DV
Vitamin B6: 7% of the DV
Copper: 12% of the DV
Manganese: 9% of the DV
Potassium: 6% of the DV
Vitamin C is a powerful antioxidant and vital to your nervous system, immune system, and skin. Vitamin B5 is necessary for creating fatty acids, while vitamin B6, which many enzymes and cells in your body need to function, helps convert food into energy (4Trusted Source, 5, 6, 7).

Copper is important for your heart, blood vessels, immune system, and brain. Meanwhile, manganese supports metabolism, bone formation, reproduction, and immune response, whereas potassium is essential for normal cell function (8Trusted Source, 9Trusted Source, 10Trusted Source).

Gooseberries are low in calories and fat but rich in dietary fiber, copper, manganese, potassium, and vitamins C, B5, and B6.
2. High in fiber and low in calories
Gooseberries are high in fiber yet low in energy, meaning you can eat a decent portion without consuming too many calories.

In fact, eating 1 cup (150 grams) of gooseberries contributes just over 3% of the average person’s total daily calorie needs, making them a nutritious, low-calorie snack (2).

In addition, research shows that eating berries may aid weight loss and help you eat fewer calories overall (11Trusted Source, 12Trusted Source).

For example, one small study found that those who ate berries as a snack consumed 130 fewer calories at their next meal, compared with those who ate the same number of calories from sweets (11Trusted Source).

Furthermore, gooseberries are a great source of soluble and insoluble dietary fiber.

One cup (150 grams) of gooseberries provides 26% of the DV of fiber, making it a great way to boost your intake (2, 3).

Insoluble fiber helps add bulk to your stool and improves consistency, whereas soluble fiber helps slow the movement of food in your gut, which can reduce hunger and increase feelings of fullness (13Trusted Source, 14Trusted Source).

Additionally, dietary fiber from fruit can help control your blood sugar levels and reduce blood pressure, cholesterol, and your risk of chronic conditions, including certain cancers, heart disease, type 2 diabetes, and obesity (13Trusted Source, 15Trusted Source, 16Trusted Source).

Gooseberries are low in calories and high in fiber, which helps protect against obesity, heart disease, type 2 diabetes, and some types of cancer.

3. Rich in antioxidants
Antioxidants are compounds that help fight the effects of free radicals. These are reactive molecules that cause cellular damage and lead to a process known as oxidative stress. Oxidative stress is associated with many diseases and premature aging (4Trusted Source, 17Trusted Source).

Diets rich in antioxidants are thought to reduce your risk of certain types of cancer, heart disease, type 2 diabetes, aging, and protect your brain from degenerative disease (4Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

Gooseberries are an excellent source of antioxidants, including vitamin C, small amounts of vitamin E, and phytonutrients (22Trusted Source, 23).

Plants produce phytonutrients to keep healthy and protect against sun damage and insects.

Some of the phytonutrients in gooseberries include (1, 4Trusted Source, 24Trusted Source, 25):

Flavonols. These are linked to heart health and may have stroke-reducing, cancer-fighting, and antiviral effects. The main types in gooseberries are quercetin, myricetin, kaempferol, and isorhamnetin (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).
Anthocyanins. These compounds are the colored pigments in fruit, and they’re associated with eye and urinary tract health, improved memory, healthy aging, and a lower risk of some cancers (31, 32Trusted Source).
Aromatic acids. In gooseberries, these include caffeic, chlorogenic, coumaric, hydroxybenzoic, and ellagic acid.
Organic acids. They’re responsible for the tart taste of fruit and may reduce your risk of stroke and Alzheimer’s disease (1, 33Trusted Source)

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